How Much Fiber Is in Popcorn?

Popcorn contains both soluble and insoluble fiber.

The Institute of Medicine's Food and Nutrition Board recommends that adult men should have 38 grams of dietary fiber daily, while women should consume 25 grams. However, over 66 percent of Americans eat less than 15 grams of fiber each day, reports the Cleveland Clinic. A simple way to add more fiber into your diet is to snack on popcorn. Each serving of popcorn contains both soluble and insoluble fiber. Choose low-fat, low-sodium versions or make your own and toss with your choice of herbs or spices and a drizzle of olive oil for a boost of fiber without excessive calories.

Total Dietary Fiber

A 3-cup serving of air-popped popcorn contains 2 grams of dietary fiber. This amount supplies 5.2 percent of the RDA of fiber for a man and 8 percent of the daily requirement for a woman. Per serving, popcorn provides approximately as much fiber as half of a cup of sliced carrots, 7 dried apricot halves or 1 whole, medium-sized peach. A 2009 report published in the journal "Nutrition Reviews" stated that people with a diet containing plenty of fiber-rich foods were less likely to suffer from heart disease, stroke, obesity and high blood pressure.

Soluble Fiber

Of a serving's 2 grams of dietary fiber, 0.1 gram is soluble fiber, or about as much soluble fiber as contained in a fresh tomato or 1 cup of fresh, chopped mushrooms. Soluble fiber is made up of the pectin, gum and mucilage compounds located on the inside of plant cells. In the digestive system, soluble fiber absorbs water and swells into a mass that slows how quickly food in the digestive tract is broken down. High soluble fiber intake is linked to a decreased risk of high blood cholesterol and diabetes, most likely because its action in the digestive system regulates the release of glucose and cholesterol from foods.

Insoluble Fiber

Popcorn is especially rich in insoluble fiber, containing 1.9 grams of insoluble fiber in every 3-cup serving. This is as much insoluble fiber as you would get from eating one small, unpeeled apple or a 3/4-cup serving of cooked oat bran. Insoluble fiber does not absorb water in the digestive tract. Consisting of the tough lignin, cellulose and hemicellulose that makes up plant cell walls, insoluble fiber adds bulk to stool and can help regulate bowel movements. Eating plenty of it regularly may lower your risk of digestive disorders like hemorrhoids, diverticular disease and, possibly, colon cancer.

Considerations

When you're increasing your fiber intake with foods like popcorn, be certain not to add too much into your diet too soon. According to the Mayo Clinic, suddenly eating lots of fiber-rich foods can cause abdominal pain, bloating, diarrhea and gas. Give your digestive system time to adjust to the extra fiber by slowly adding in high-fiber foods over a period of two to three weeks. Drink at least 6 to 8 glasses of water daily to keep your stools soft. If your digestive problems continue, talk to your doctor.